Our bodies need proteins, carbohydrates and fats equally, even though the latter are often discarded in the pursuit of a dream figure. In this review, we share the signs that you’re not getting enough fat.
The human diet is a complex mechanism. It seems to us that it is enough to exclude fats to lose weight and to add proteins to form a developed muscular corset. In practice, it is not that simple. The human body equally needs all substances for normal activity. In a balanced diet must necessarily be present and fats, and proteins, and carbohydrates, and fiber.
If a person intentionally creates a shortage of any substances, the body reacts, but often in a very tricky way and not at all in the way we expect. We can eliminate fats from our diet, but we won’t lose weight and will get digestive and heart problems. Fats are necessary for the health of the body.
It is important to clarify that we are talking about the right fats, not fast food, fatty and smoked foods. Proper fats include red fish, avocados, olive oil, nuts and seeds, meat, and dairy products. They are rich in amino acids and omega-3, which strengthen the heart and blood vessels, increase the body’s defenses, normalize metabolism and energize.
We tell you which symptoms indicate that you need to include more healthy fats in your diet.
Intellectual work is impossible without the right fats in your body. Their deficiency causes attention, memory and concentration to deteriorate. As a result, efficiency and productivity fall, and the person constantly feels tired and unconcentrated.
Particular attention should be paid to the omega-3 fatty acids. They activate mental activity, guarantee the proper functioning of the brain and calm the nervous system. The health of the latter is responsible for how fast the nerve endings transmit signals and, consequently, information, to the brain.
Add red fish to your diet, make avocado salads and snack on nuts. Then you’ll always have enough omega-3s in your diet.
Vision is getting worse
Lack of healthy fats in the body leads to macular degeneration, which is the most common cause of vision problems. Another symptom of fat deficiency that is linked to vision is the so-called “dry eye syndrome.
Scientific studies have proven that you can prevent visual impairment and reduce the risk of eye disease by including more omega-3’s in your diet. The likelihood of macular degeneration is reduced by 30% if a person regularly eats red fish and other sources of polyunsaturated fatty acids.
It’s a well-known fact that your appetite increases if your diet lacks healthy fats. If you are systematically deficient in fats, the problem is exacerbated by the fact that the feeling of satiety does not come even after a hearty meal.
It is important to know that even healthy fats have different effects on satiety. For example, red fish, walnuts and tofu energize and invigorate your body for a long time, but avocado and olive oil do not cope with this task so successfully. For the best effect, nutritionists advise combining these types of healthy fats.
Listen to yourself and adjust your diet according to the signals your body is giving you. Distribute proteins, fats and carbohydrates appropriately between meals during the day and eat smaller meals. Then you won’t be dominated by hunger.
The mood is getting worse
Deficiency of fats negatively affects the mood. One gets symptoms of depression: mood swings, anxiety, restlessness, irritability. If you notice such symptoms in yourself, then pay attention to your diet. Maybe your body just doesn’t have enough fats.
Scientific research proves this fact. Scandinavian scientists conducted an experiment in which they added healthy fats to the diet of people with high anxiety. The study found that such a diet reduces the risk of depression by 30%.
Haunted by joint pain? One possible reason is the lack of healthy fats in the daily menu.
If you already suffer from arthritis, healthy fats are a must in your diet. Omega-3 and valuable amino acids, which are found in large quantities in the right fats, relieve inflammation and stiffness in the joints. These substances improve blood circulation and have a positive effect on your health.
However, it is important to know the measure, because there are two sides to this coin. An overabundance of omega-3 can only aggravate problems and provoke tension in the joints. The minimum average daily norm of fatty acids for an adult is 250 milligrams, and the maximum is 7-8 grams.